Pain in the …. Foot.



Getting your day started off on the right foot is important. Easier said than done when dealing with constant foot or heel pain. That stabbing ache could be plantar fasciitis.


Roughly 3 million cases are diagnosed each year, with the chief complaint being sharp pain in the bottom of the foot or heel. Plantar fasciitis is inflammation of the fascia, the band of tissue that runs along the bottom of the foot. The duty of plantar fascia  is to act as a “shock-absorber” to the stress we put on our feet. When the stress becomes too much, small tears occur along the tissue which results in inflammation.


Things that can potentially worsen plantar fasciitis

-Long periods of standing

-Wearing poor quality of shoes

-Having inadequate support of fit of shoes. Those that suffer high arch, flat foot or other foot conditions need proper shoe fitting or possible orthotics.

-Common conditions in long distance runners

-Sudden increase of activity

-Heavy heel strike when walking or running

-Being overweight


Where there is pain, there will be compensation. Ignoring the pain of plantar fasciitis can lead to additional complications of ankles, knees, hips, and lower back. Ankle and foot strengthening, as well as having a structured stretching routine, plays a role in keeping the inflammation at bay.


Strengthening Exercises for Plantar Fasciitis

-Scrunching towel with toes

-Heel raise with control in decent

-Seated ankle circles

-Elastic hard gas pedal

-Adduction/abduction with band or cable



Stretching Exercises for Plantar Fasciitis

-Calf stretch

-Toe stretch

-Rolling ball on arch

-Foam roll calf and lower leg




*Barnes, A. Sullivan J. Pappas, E. Adams,R. Burns, J. Clinical and Functional Characeristics of People with Chronic and Recent-Onset Plantar Heel Pain. PMRJournal.2017.Volume 9.Issue 11.Page129-134


*Knopf,Karl.Exercise Therapy. Carpinteria, CA. International Sports Science Association. 2010.

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